12-07-18
PAX: Pinky, Cat Scratch, Pipeline, Herschel, Double Humpee, Seabiscuit, Puffs, Dunphy
Q: Dunphy
Burpees, Merkins, Sandbags, Jump Squats…all the hits this morning.
Warm Up: Run away from Pipeline who was late and slow getting out of his car. Hide. Wait to scare Pipeline, but he’s not coming. We give up and see that Puffs realized his aspirations of a Friday post. We are 8 PAX. Lap around the circle with high knees, butt kickers, cherry pickers.
SSH x20 IC, 5 Burpees OYO, WMH x10 IC, 5 Burpees OYO, IW x20 IC, 5 Burpees OYO, Arm Circles x20 IC, 5 Burpees OYO, Reverse Arm Circles x20 IC, 5 Burpees OYO
Run to Benches. Box Jumps x10, 5 Burpees OYO, Step Ups x20, 5 Burpees OYO, Dips x10 IC, 5 Burpees OYO, Derkins x10 IC, 5 Burpees OYO
Run the circle and grab 4 sand bags out of truck.
Starting at Gator lot (12 o’clock on the circle) 4 PAX perform exercise with sand bag, while 4 PAX run the circle/clock doing 3, 6, 9 and 12 reps of exercise at that location (cross walk, bottom of hill, Fishburn teacher lot, Gator lot). Switch & repeat.
Round 1: Thrusters & HR Merkins
Round 2: Sandbag Squats & Jump Squats
Round 3: Big Boy Situps with Sandbag & Burpees
Dealer’s Choice Mary
COT
2nd F Friday the 14th at the Pine Room at the Hotel Roanoke. Get by.
VA Grow Ruck March 22nd. See newsletter for details or ask Dunphy.